Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 220 g | Sweet · Heating |
 Firm tofu, drained and cut into cubes | 260 g | Sweet, Astringent · Cooling |
 Broccoli, separated into small florets | 280 g | Bitter, Astringent, Sweet · Cooling |
 Coconut oil, for finishing | 18 g | Sweet · Cooling |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 820 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 820 ml (about 3 1/2 cups) hot water before starting Pitta Broccoli Tofu Rice Bowl; keep one small ladle in reserve in case the base tightens early.
- For Pitta Broccoli Tofu Rice Bowl, cover the brown rice with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Cook the soaked brown rice with ground coriander until the grains are nearly tender. Give the spices about 30 seconds before adding the larger pieces, then continue over steady low heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Set the broccoli florets and tofu cubes over the rice, cover, and let the trapped steam cook them gently. Maintain moderate heat for 6–8 minutes, stirring every 3 minutes, until the vegetables are hot through and bend without tasting raw.
- Fold the complete bowl without crushing the florets, season it, and finish with coconut oil. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pitta Broccoli Tofu Rice Bowl 6 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Pitta Broccoli Tofu Rice Bowl is a mild complete meal designed to settle excess pitta Vata: serve warm rather than cool and add a little ghee if dryness appears. Pitta: keep chilies, strong sourness, and hard browning out of the preparation. Kapha: reduce the grain portion and add black pepper only if tolerated.
USDA Nutrition Facts for Pitta Broccoli Tofu Rice Bowl
| Nutrient | Per 100g | Per Serving (1 serving (401g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 363 kcal |
| Protein | 4.4 g | 17.5 g |
| Total Carbohydrates | 12.2 g | 49.1 g |
| Dietary Fiber | 1.4 g | 5.8 g |
| Total Sugars | 0.4 g | 1.6 g |
| Total Fat | 3.1 g | 12.4 g |
| Calcium | 123.7 mg | 497.1 mg |
| Iron | 0.79 mg | 3.16 mg |
| Magnesium | 30.5 mg | 122.4 mg |
| Phosphorus | 86.1 mg | 345.9 mg |
| Potassium | 132 mg | 529 mg |
| Sodium | 107 mg | 431 mg |
| Zinc | 0.64 mg | 2.56 mg |
| Copper | 0.12 mg | 0.48 mg |
| Manganese | 0.62 mg | 2.51 mg |
| Selenium | 5.7 µg | 22.8 µg |
| Vitamin C | 15.6 mg | 62.8 mg |
| Vitamin A (RAE) | 5.4 µg | 21.7 µg |
| Vitamin E | 0.59 mg | 2.39 mg |
| Vitamin K | 17.8 µg | 71.5 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 1.07 mg | 4.29 mg |
| Vitamin B6 | 0.11 mg | 0.44 mg |
| Folate (DFE) | 18.8 µg | 75.6 µg |
| Choline | 6.2 mg | 24.9 mg |
